A quick compilation of some of my favorite exercises perfromed by Tracy!

Stiff-Leg aka. Romanian Deadlift

Keep your head up when doing stiff leg deadlifts to reduce the bend in you lower back.  Use an overhand grip.  Try not to completely lock out your knees.  Bend down until you feel a stretch in your hamstring muscles.  Most people feel it just below the knees to mid shin.  Then retrun to standing, keeping the bar as close to your body as possible.

What to Wear on Your Feet

Wearing the right shoes can help you avoid injury.  Shoes that have a high heel can cause your body to lean forward and comprimise your form.  If you can lift without shoes, you may find that you have better control and overall form.

Kettebell Plie Squat

Take a wide stance with your toes pointed outward.  Bend at the knees to lower yourself into starting posistion.  Grab the kettebeel with both hands and press through your heels to lift the weight.

Dumbell Step-ups

You can use a platform or a sturdy bench for these.  They hit your quadriceps and your gluteus muscles.  they can be performed one leg at a time or alternating back and forth.  Try it without weight as a warm-up.  Balance is an important part of this exercise.  Doing one leg at a time is easier for balance than alternating.

Barbell Back Squats

Here Tracy shows us how to perform a barbell back squat.  Remember to push back your butt to activate your hips first.  Your follow your hips as you lower the weight.  Push up through your heels to lift the bar.


The deadlift is one of the most important exercises for increasing overall strength.  Keep your head up to keep your lower back straight.  You can use an overhand or over/under grip on the bar.  Push up through your heels.  Lower the bar to your knees and then bend at the knees to lower the wegiht.